HIIT, or High Intensity Interval Training, involves alternating between periods of extremely high intensity and low/moderate intensity, and is done for a shorter amount of time. It's been shown to be more effective than a long, steady state cardio session to burn more fat. It increases your VO2 max (increases the amount of oxygen your body can take in during exercise), which causes your body to burn calories for up to 24 hours afterward. HIIT also doesn't cause you to lose muscle mass like steady state cardio can. However, it shouldn't be done everyday because it can cause overtraining.
There are a lot of different HIIT routines with different interval lengths, but this routine is simple and works well.
Warm-up: 5 minutes
Sprint 30 seconds 90% max
Walk 60 seconds at 40% max
(Repeat for 15 minutes)
Cool down: 5 minutes
This can be done on an elliptical, treadmill, or bike!
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